I recommend following my seven week health transformation plan once a year to encourage autophagy, the body’s natural healing state, and to support metabolic flexibility and insulin sensitivity.

For some people with liver or cardiovascular disease, a ketogenic diet is not indicated. Actually, we swing to the opposite end of the spectrum, avoiding fats and refined sugars implementing a simple wholefood plant-based diet. This is where we eat to reduce cholesterol and plaque formation, improve blood flow and viscosity and vasodilation. This way of eating has shown to stabilize coronary artery disease and in some cases reverse it without surgical intervention.

Inflammation is the first biological response of the immune system to infection, injury or irritation. Evidence suggests that the anti-inflammatory effect is mediated through the regulation of various inflammatory cytokines, such as nitric oxide, interleukins, tumor necrosis factor alpha-α, interferon gamma-γ as well as non cytokine mediator, prostaglandin E2. Short term inflammation is necessary too but we should aim to mitigate long term inflammation.

It is especially important for recovering athletes or anyone in general to avoid anti-inflammatory foods. There are many different factors that denote whether a food is inflammatory including the amounts and proportions of various fatty acids, the amount of antioxidants and nutrients present, and a food’s glycemic index (effect on blood sugar levels).

Not only when looking for how to heal faster but also when trying to prevent illnesses, we should avoid anything that causes blood sugar spikes and therefore insulin spikes. This means foods like grains, starchy vegetables, most fruits, baked goods, fruit juices, sugary drinks and processed foods. We also need to avoid seed oils, trans fats, hydrogenated oils, rancid oils and excessive omega-6 fatty acids. Industrialized seed oils such as soy, sunflower, safflower, corn, cottonseed and canola oils, besides being an unnatural evolutionary mismatch, are perhaps the most significant contributor to imbalanced omega-3 to omega-6 ratio producing a state of chronic inflammation that contributes to numerous chronic disease processes.

This article is possibly the most informative I’ve ever read on this neglected subject.

How do we know if a food is anti-inflammatory or not?

InflammationFactor.com is an excellent website that will give you a rating for food allowing you to take a quick glance at whether a food will have an inflammatory or anti-inflammatory effect, and to determine the effect of entire recipes. Foods with high IF ratings include salmon, apple cider vinegar, garlic, onions, dark green leafy greens, peppers, parsley and avocado.

Anti-inflammatory foods and micronutrients are abundant in nature. I will list some of my favorites here.

● Ginger – is a potent anti-inflammatory known to boost immune health, stimulate circulation and aid in removing toxins from your body. Two studies from the University of Georgia show that 2 grams of ginger per day helps to fight inflammation and reduce exercise induced muscle pain. You can easily grate or cut it into chunks and add it to your tea or juice it or add it to your smoothie.

An easy hack: In the blender, blend up chunks of fresh ginger and turmeric (preferably organic) with a little water. Put the concentrated paste into ice cube trays and freeze and then easily add it to your teas!

● Garlic – there are hundreds of studies showing evidence of the powerful anti inflammatory, antioxidant and immunomodulating effects of the compounds in garlic.

Try fermenting garlic and double your punch!

● Proteolytic enzymes- pineapple contains bromelain, papaya contains bromelain and meat contains trypsin and chymotrypsin. These are enzymes that help to break down protein which helps to fight pain and inflammation. They promote healing by supporting the production of cytokines, activating immune system proteins, breaking down fibrinogen and slowing blood clotting.

Use whole food sources or, if using a supplement, take it away from food so that they break down the fibrinogen in your body rather than digest the protein you’ve recently eaten.

● Antioxidant rich foods- these include blue, red and purple colored fruits and vegetables. These are rich in flavonoids that reduce inflammation, stop tissue breakdown, improve circulation and help build a strong collagen matrix.

Examples are blueberries, strawberries, raspberries, cherries, pomegranates, eggplant and purple onions.

● Apple Cider Vinegar- in a study published in the Iranian Journal of Pharmaceutical Research, results showed that the traditional remedy of using ACV for pain in arthritis did indeed have a considerable effect on people looking for how to heal faster, by reducing pain and inflammation.

● Omega-3 fatty acids- cold water fatty fish like wild caught salmon, tuna, sardines, Alaskan halibut, rainbow trout, mackerel, algae, krill oil, fish oil. When choosing a supplement, look for a 1:1 EPA:DHA ratio as mounting evidence suggests higher levels of DHA are optimal for recovery. Choose one packed with antioxidants like Vit E or astaxanthin that prevent the fatty acids from going rancid. You also want to make sure it is in a natural triglyceride form, not a less well absorbed ethyl ester form.

On a ketogenic diet we are using good fats as our main fuel source, 75% macronutrient intake, so the omega-6 to omega-3 ratio becomes even more important. We take this to upregulate neurogenesis, neuronal protection, cell membrane protection improving cells fluidity of cell communication, work with cytokines to bring down inflammation by reducing Cyclooxygenase enzymes which produce the prostaglandins responsible for triggering inflammation, helps convert stored white fat to metabolically active brown fat which increases core body temperature and encourages the body to burn more fat and hormonal health.

On a wholefood plant based diet fats are reduced to 10% of the macronutrient intake.

● Vit C- a potent antioxidant that reduces free radical damage to tissues and encourages the growth of chondrocyte and fibroblast cells to produce cartilage and connective tissues. Back in the 1940s, during World War II, physicians began routinely giving their surgical patients 1000 mg of vitamin C daily for three days before surgery, followed by 100 mg of daily C during recovery. The good news for those looking for how to heal faster is that these docs reported in the British Journal of Surgery that failure of wounds to heal properly decreased by 76 percent, with a three to six-fold increase in wound strength.

Russian researchers have shown that surgical patients who supplement with Vitamin C are discharged from the hospital one to two days earlier, compared to individuals who receive no Vitamin C. This is because Vitamin C plays a critical role in collagen formation, and collagen is the primary component of connective tissue. Use whole food sources like wholefood antioxidant powders (Acerola Cherry) rather than synthetic capsules which are cheaply made from toxic sources in labs.

● Amino acids- good quality grass-fed grass-finished meat, poultry, fish, eggs, collagen powders, bone broths and essential amino acid supplements supply the body with essential building blocks for recovery, repair, performance enhancement and fatigue reduction. Eat a good 1 gram of protein per pound of lean body mass as you prepare for your return to activity. Consider including whey isolate, as it’s an easy additive source of protein that’s been shown to improve recovery after bed rest and surgery.

● Turmeric- Is a widely popular traditional Ayurvedic medicinal plant with anti-inflammatory, detoxification and amazing anticancer properties. There are thousands of studies showing evidence of the anti-inflammatory effects of the compounds in turmeric. The research on its anti-inflammatory properties is pretty astounding, with most of the spotlight on curcuminoids: fat-soluble substances in turmeric.

However, newer research shows that there are also lesser-known water-soluble polysaccharides in turmeric that might actually have additional, more joint-specific health benefits.
Another active ingredient in turmeric are turmeric saccharides which are water-soluble, so they’re much more bioavailable to the human body.

The effects of monosaccharides on your body are astounding, especially if you’re active or suffer from soreness from overexertion. A recent study found that turmerosaccharides reduced joint tenderness, crepitation, swelling, and effusion related to overuse, while increasing joint function and flexibility. Patients with primary knee osteoarthritis received either turmeric saccharides, glucosamine sulfate, a combination of turmeric saccharides and glucosamine sulfate, or a placebo for 42 days. The efficacy of the different treatments was assessed during the treatment period, on both day 21 and day 42 of the study. The analysis of post-treatment scores following the administration of turmeric saccharides at each clinical visit showed a significant decrease in joint issues compared to the placebo. The turmero saccharides treated group also showed a significant decrease in the use of their standard medication, along with clinical and subjective improvement compared to placebo.

Another study investigated turmeric saccharides’ effect on human knee cartilage and found that it protects cartilage homeostasis, which means that it balances out the natural rate of synthesis and degradation, keeping joints happily balanced. Interleukin 1 beta (a natural protein involved with inflammation) and hydrogen peroxide (which is generally toxic to cells) are both bad news bears for chondrocytes, which are your cartilage producing cells. This study looked at the effects of turmeric saccharides by exposing these chondrocytes to these toxins with and without the turmeric saccharides, then measuring markers indicating cell degradation, aging, and death, as well as cartilage creation, degradation, and general inflammation. The presence of turmeric saccharides decreased cartilage cell destruction and general inflammation in the knee cartilage cells, and also protected compounds that improve cartilage creation, such as glycosaminoglycans and type II collagen.

In other studies done on animals, turmeric saccharides were shown to significantly reduce acute and chronic inflammation and support a balanced inflammatory response as well as increase gene expression of type II collagen. Somehow, this ancient molecule is acting as a sort of rocket fuel for the joints, which is wonderful news for any fitness enthusiast, aging individual, injured athlete or anyone else who needs a hefty dose of natural joint support.

To increase the bioavailability make sure your supplement includes a black pepper extract , Bioperine and/or phosphatidylcholine, or cook it with ghee.

● Magnesium- I recommend additional magnesium supplementation to nearly all of my clients, including those that are looking for how to heal faster. Magnesium deficiency is widespread with nearly 80% of Americans being deficient. This is due to a combination of mineral loss through perspiration and accelerated mineral turnover due to high activity levels. About two ounces of magnesium are circulating throughout your body right now, mostly in muscle and bone tissue. It is essential for over 300 enzymatic reactions in the body, including nerve and cardiac function, muscle contraction and relaxation, protein formation, and perhaps most importantly for the exercising individual, synthesis of ATP-based energy. A magnesium deficiency can result in muscle cramping, excessive soreness, inadequate force production, disrupted recovery and sleep, immune system depression, and even potentially fatal heart arrhythmias during intense exercise.

Multiple studies have shown magnesium to be effective for buffering lactic acid, enhancing peak oxygen uptake and total work output, reducing heart rate and carbon dioxide production during hard exercise, and improving cardiovascular efficiency. In addition, supplementation with magnesium can elevate testosterone levels and muscle strength up to 30 percent.

There are many different forms of magnesium so it’s best to talk with your health coach about which form is right for you. Topical application such as using a magnesium lotion or magnesium chloride spray along with a great sports massage can assist with the body’s natural recovery process and speed up healing from a workout or injury, as well as help prevent future injuries from sore and stiff muscles.

Finally, if you have a strain or sprain, topical it can be used to improve circulation and decrease pain.